Like The Book "Eat Pray Love"? Here Are 100 Ways To Increase Your Overall Wellbeing

Books like Eat Pray Love make the journey towards better wellbeing seem easy but we know it isn't...

Books like Eat Pray Love make the journey towards better well-being seem easy, but we know it isn't. Here are 100 additional ways to increase your overall wellbeing...

Say No

1 . Boundaries — this is relevant for everyone, clinicians and non-clinicians. You need to know where you stand on the things that impact you the most. This can be things that impact you on a day-to-day level (like my bad-fit first NP job), but also big picture things like whether you are philosophically aligned with a workplace, colleagues, or even friends. As women, many of us weren’t taught to say no without feeling like we need to give an explanation or rationale, but I think this is shifting. When we get more clear on our boundaries, and more comfortable enforcing them, that frees up so much bandwidth to address the things that are truly important to us.

2 . Know yourself / reflect — reflecting back on your experience or performance is essential. Businesses do this all the time to evaluate decisions or justify expenses, and make adjustments as needed. Here’s the spoiler: you can do this, too! You can be your own one-person quality improvement department, and you can choose the things that are up for evaluation. Looking at what is working for you, what is not working for you, and what you’d like to be different is a basic foundation for improvement. You can use this in any aspect of your life — work, relationships, health, you name it. Bringing awareness is the first step, and that can be as simple as regular reflection.

3 . Don’t suffer in silence — no matter what you are experiencing, you are probably not the only one. When you keep it to yourself, it can seem that way. Real change, improvement, happens when we are brave enough to talk to others and realize that not only are we not alone, but that there are enough other people experiencing the same challenge that it makes sense to work together to address it. There is strength in numbers.

4 . Say no — I wish that I could say this will be easy, but your mileage may vary. What’s important with this one, though, is to give some thought to it. If you don’t want to say yes to something but feel pulled toward saying yes anyway, ask yourself why? What purpose would that serve? What would it “cost” you? Are you really willing to pay that cost? And on the flip side, what would it mean to say no? How would it feel? What would be the cost? Do the quick emotional math, and THEN make your decision. But realize that no is always an option.

5 . Find support that works for you — there are so many ways that you can make this happen, but the most important is that you get the support that you need. This is true for patients who want to improve their health and just as true for clinicians who want to improve their work life. Whether it is working with a coach, joining a group, or even reading books that can help to shift your thinking on what you have identified that you would like to improve, the most important thing is to find your peers who want the same thing. Giving and getting support, and accountability, is a game changer. - Jessica Reeves

Rest

1 . Stop any kind of mind-altering substances — alcohol, caffeine, etc. — at least in the beginning of your wellness journey. How can you know who you really are, and what you really need, if you’re always masking it with something else? You’re better able to support yourself and your nervous system when you’re free of things that impair you. This doesn’t mean you have to abstain forever. Just while you’re getting the lay of the land, so to speak.

I added coffee to this list because it’s addictive — as a former coffee junkie, I know. I’m a mom of two young boys, I honestly couldn’t function in the morning without it. Recently, however, I’ve switched to matcha or green tea, and the shift might seem really subtle, but it’s been profound for supporting my nervous system. I no longer feel jittery, anxious, or have a crash of tiredness in the afternoons. And I can tell when my body needs something because I’m not tricking it into thinking it’s not tired with caffeine. I’m also able to fall asleep easier and faster.

2 . A daily self check-in. If you can carve out time for yourself first thing in the morning to have a morning meditation and movement practice, great. But if not, taking the time to check in with your energy throughout the day is an easy way to increase your overall wellbeing. Set 3 alarms on your phone — one each for morning, afternoon, and evening. When it goes off, stop what you’re doing and take a deep breath. Then, ask your body what it needs. Do you need to take a break from the task at hand? Are you hungry? Should you get up and move around? I was the queen of powering through at work when I wanted to get something done. But often, it was to my detriment. I’d force myself to finish something, only to have to redo it anyway because it was terrible. If I’d just come back when I was fresh, it would have been finished in half the time — and at a way better quality!

3 . Keep the cork in the bottle — not everything is for everyone else’s consumption. We all share ourselves online these days, but then what’s left for you? Some things are meant just for you and your journey. Not everyone is entitled to every detail of your life — or your energy. A medicine woman in Sedona, Two Phoenix Moons, shared this idea of a champagne bottle with me: Say you have an amazing experience. All that fizzy, magical goodness is circulating inside of you afterward. The world showed YOU a miracle. But then, you go to share it with someone else and you uncork the bottle, so to speak. Sure, maybe they think it’s cool too, or maybe they don’t fully understand the magic because they weren’t there to experience it themselves. Either way, now you’re feeling womp, womp about something you’d been so stoked on. Now, I love to share, but the magic is diluted with each spray of champagne. It’s okay not to document every little thing for the world to see. Keeping things just for you sometimes makes them extra-special.

4 . REST! This is one of the most underrated but most vital lifestyle tweaks. Prioritizing rest doesn’t make you lazy, it makes you smart. Women in particular are cyclical and our energy changes during the 28 days of our menstrual cycle. The more you prioritize rest, the more you’re able to receive. Last year, I started working with the mantra “when I rest, I receive more,” and I used to say that before taking an afternoon nap. Not only would I wake up to new sales notifications, but I’d also have more energy to play with my kids and get things done around the house.

5 . Only keep pieces in your wardrobe that make you feel like the highest, most aligned version of yourself. Energy can get stuck in places — especially in the old clothing and shoes we hang on to for far too long. It’s important to clear out the things that no longer bring you joy or represent the woman you are becoming. It’s also a manifestation exercise because you’re bringing to life that future version of you every single time you wear something she would be inspired by. I’m doing this exercise for myself right now, and it’s amazing the shift in energy I feel by lovingly releasing the old version of me with each old piece of clothing I no longer wear. Plus, my closet and environment feel less cluttered, which automatically brings me a sense of peace. - Victoria Nielsen

Take A Breath

1 . Have a morning routine — This one has helped me tremendously! It’s so easy to look at your phone and check emails and start your day before you’ve even gotten out of bed. I’ve made a commitment that I’ll listen to something inspirational or do a quick 5-minute meditation and write in my gratitude journal before I check my emails. I hope that people figure out what works based on their schedule that can be part of their morning routine.

2 . When you’re going through something challenging, ask yourself, ‘This has happened. Now what do I want to do about it?’ — Many times, we may feel powerless to what happened in our lives and feel like we didn’t have a say or choice. This powerlessness can lead to us feeling like we don’t have any choice in how we move forward with it either but that’s not true. We don’t have control over what comes our way, but we do have some control over how we react or respond to it and what we want to do about it. Asking this question does a few things for us. It helps us acknowledge what’s happened which can be difficult depending on the severity of the situation. It also helps us realize that we have a choice despite what’s happened. You may not always know the answer right away, but it can be that for now, you’re going to listen to music or go for a walk or talk to a friend. One step after another you’ll be able to move forward.

3 . Start a gratitude journal — I started my gratitude journal in 2017 when I was struggling through something challenging. I wasn’t completely sold on the concept of gratitude back then when I felt like nothing was going well in my life. I remember I didn’t connect with the word ‘gratitude’ so I decided, regardless of how I feel each day, I’ll make a commitment to write down 3 things that made me smile from the day before. Every morning, begrudgingly, I would write down 3 small things that made me smile. It could’ve been the fact that my friend and I went for a walk, or I was able to get a parking spot quickly and not have to wait long or that my client said something funny. They weren’t grand things but simple, small, everyday things. I would write what happened in a short sentence and write ‘thank you’ or share how it made me feel. The simple act of writing it down allowed me to relive that moment again and feel the joy. To my surprise, despite my careless attitude towards this practice, I started noticing a change in me. I started realizing whenever something good happened that made me smile, I was thinking how I’d put it in my journal the next day. This practice allowed me to have perspective that some things were still going well even though other things felt like they were falling apart. If you happen to skip a day, like I have, combine the days you missed, write 3–5 things, and then start again. The goal is consistency not perfection.

4 . Drink more water — I know this may sound simple but it’s so easy when we’re busy to not drink enough water. Our bodies are around 60% water and we need it to replenish and refresh. Have your water bottle nearby and regularly hydrate yourself. My day may be back to back sessions so I’ve made sure to have two water bottles next to me in case I don’t have time to refill until my break. When we stop to drink water, it helps us take a quick break and a moment to pause which is always helpful.

5 . When in doubt, take a breath — This rule has helped me literally survive many unexpected turns in my life. In those moments, our breathing is shallow, and it’ll exaggerate our stress response and getting us to be in fight, flight or freeze mode. In those moments, when I’ve felt like the walls are closing in, I pause and put my hand on my belly and my heart and breathe through my diaphragm. If you feel strange to put your hand on your belly and heart, then simply breathe intentionally from your belly. This intentional moment to pause will allow your brain to realize that you’re ok and then we can start thinking about how we want to move forward. I used to have a post it note that said ‘Breathe’ by my laptop to remind me. - Avni Panchal

Set Boundaries

1 . Stop ‘shoulding’ on yourself. Figure out your values and what is important to you. Make actions that align with your values to improve and enhance your emotional and mental health. For example, instead of saying to yourself “I should go to the gym today,” figure out why that’s important to you and how to connects to your values. For me, I would say ‘I’m going to go to the gym because I value being challenged and the gym is a great way for me to feel challenged!”

2 . Start therapy or keep going in therapy. We all need support at times in our lives. Let’s help to continue to reduce the mental health stigma and be OK with not being OK and getting support and help during difficult times in our lives. It’s also a great way to grow interpersonally and learn healthy, safe ways of dealing with life’s challenges.

3 . Stop measuring your self-worth in numbers. Does your weight, GPA or how much income you earn truly define you? When our self-worth is based on quantifiable, it will fluctuate depending on the numbers. When we value ourselves because we are human beings and focus more on what how we are as humans, our self-worth is more stable.

4 . Identify and set boundaries for yourself. This includes energetic, physical, emotional, and mental boundaries. Don’t take on feelings and emotions of other people. Be empathetic but don’t accept responsibility for other’s feelings. Be OK with saying no and not people pleasing all the time.

5 . Breathe. One of my meditation teachers once said “as is the breath, so is the mind.” I strongly believe in this. Most of us go through life holding our breath and not taking deep breaths often enough. This causes us to stay in a state of fight or flight and causes more stress and anxiety. Slow down your breath and you will notice that your mind will start to slow down as well and you can make decisions more clearly. - Amanda Marks

Ask For Help

To follow the path that my gut told me to and not to waste time trying to follow someone else’s path.

That I needed help understanding how to run a business! I took exactly zero business classes in school, so the steps needed to get started running a business were all things I had to figure out on my own.

That while working for myself would be super rewarding, it would also be really hard. I think I did hear this, but I didn’t really get it.

Ask for help with personal and professional issues. I continue to be amazed at how getting perspective from experts changes me.

Focus on community. Working in solo private practice means lots of freedom, but it is also isolating. Staying in community with the people in my city and area of practice is huge. - Emily Van Eck

Never Stop

Never stop. You may take pauses in life, but never stop. You may pause and reflect, setting realistic goals for yourself, family, relationships, friends, career and health, but you are not allowed to stop. You are not allowed to give up on yourself or your dreams.

Expect that motivation will ebb and flow. Happiness will ebb and flow. But, keep your eyes open and look for motivation by trusting your gut and your intuition. When your gut calls, grab onto it and allow the momentum to take you forward.

Listen to red flags. Red flags are all around us, with people, socializing, work dynamics, mental and physical health. Listen to them. Your body is bringing red flags to your awareness because it is identifying a threat. The threat might not be clear, but it is important to pause and reflect.

Build your tribe. Find people in your life that life you up and do not drain you. Once you start deciding who gets to be with you, and who you will give your energy to, you will feel control, empowerment, and happiness.

What’s ahead? Your life. It’s time. It’s time to prioritize yourself. We made it through a pandemic, and the world can feel like it’s falling a part. At the end of the day, if you do not show up for yourself, no one else will. Model this for others and strive for security and confidence in your life. I know you can do it. I am only an email away if you need help. - Dr Leslie Dobson

Prioritize cherished moments with friends and family

1 . In a modern world dominated by screens and digital distractions, reconnecting with nature becomes an essential touchpoint for rediscovering our inner selves and finding true fulfillment. Each morning, I get up and drive 5-minutes down the road to a nearby park with my German Pointer, for a 35–40-minute hike. This ritual not only sets the tone for my day but invigorates my body, creating a space for mindfulness that amplifies my productivity. It’s a daily gift to myself that pays dividends in well-being and purpose.

2 . Revitalize your approach to fitness by changing your scenery! A client of mine was determined to incorporate running into her routine, but said it felt like a chore rather than a joy. After a simple shift in perspective, we explored the idea of running at a nearby park. Weeks later, she reported that the simple act of changing her environment, driving to a picturesque park down the road, had turned her runs into a truly enjoyable experience. Your workouts don’t have to be a burden — you can find the perfect backdrop for your journey to wellness!

3 . Make a conscious choice to steer clear of processed foods and their impostors. This includes steering away from artificial sweeteners like Stevia and Monk Fruit. Processed foods are stripped of the vital nutrients our bodies crave to thrive, and they can wreak havoc on our gut lining, opening the door to intestinal permeability, also known as leaky gut, a gateway to autoimmune and chronic ailments. It’s crucial to treat food as your medicine, a powerful fuel that your body deserves. Don’t just eat to stave off hunger; savor every bite as a nourishing source of vitality for your adventurous journey. And remember, health is your compass on the road to discovery!

4 . Prioritize cherished moments with friends and family. The impact of regular social connections and a strong sense of community on our health is well-documented. Just take a look at some of the world’s longest-living communities — you’ll find that vibrant social ties are a cornerstone of their longevity. Make it a ritual to gather with your loved ones on a regular basis. Let the richness of these connections be a non-negotiable item on your health journey. In fact, elevate it to the top of your to-do list, right where it belongs. Your health and happiness deserve this investment, and the memories you’ll create together will be treasured souvenirs for years to come.

5 . While you’re on your health journey, it’s crucial to consider the environment you’re in. Many aren’t aware of the hidden toxins lurking in everyday products like skincare, shampoos, and detergents, which can have a detrimental impact on our health over time. To combat this, I recommend the user-friendly Healthy Living EWG App to my clients.

This invaluable tool rates household products, guiding them towards safer alternatives and helping them gradually detoxify their surroundings. Remember, no matter how clean your diet or how active your lifestyle, a polluted environment can impede your wellness journey. - Kim Gensler

Engage in Therapy

1 . Engage in therapy. This is no surprise to anyone since I am a psychotherapist myself, but I highly encourage this. Give therapy a chance. Being in therapy will help you get to the root of whatever challenges you may be facing, while also learning the strategies you need to manage in moving forward. Sometimes we think as long as we use our coping skills we will be okay, but addressing the root of the wound can further progress our healing. Even therapists, like me, go to therapy. It is for everyone (no matter what society says therapy is for).

2 . Identify your values. By doing this, you may notice what it is that you do that help you move forwards or further away from what you value. For instance, if you value physical fitness, see what activities or tasks you can do that will help you move towards that. By doing more of what would help you move towards your values, this can help with your mood, energy, decision-making, goal setting, and even the meaning of life.

3 . Form connections with others. Psychologically, us human beings desired connectedness and relationships. We want to know that we belong somewhere. Whether it is through your circle of friends, an activity, church, etc., having that support system is important (through the good, the bad, and even the ugly). Fellowshipping at church and with the group I workout with on the daily has brought me that feeling of community that is so important and I truly value.

4 . Develop self-compassion. I cannot stress enough how important this is. I know a lot of us struggle with that inner critic and the self-judgment. Yet, we do not give ourselves enough time or space to be kind towards ourselves. It is much easier to criticize the decisions we make or things we do than to look at those factors from a compassionate point of view. Self-compassion truly does help. Developing this may look like engaging in therapy, mindfulness techniques, affirmations, reading books on self-compassion, and other ways. It is possible and you deserve it.

5 . Make space for all thoughts and emotions. The more we fight against the ones society/world see a “negative,” the worse we feel because we ultimately cannot control when or how they come. You are not a defective human being if you cannot get rid of your depression or anxiety (the way society thinks we should/can). Generations and generations and generations back, our ancestors may have also experienced depression or anxiety but because of survival, they had to push forward. We cannot control those thoughts or emotions (which can definitely be unwanted), but we do have a choice on what to do when they do show up. The more you fight against them, the more you may feel defeated. But if you give those thoughts and emotions space to exist, you may understand why those parts of us show up. And usually, those parts show up out of benign intention. Therapy can help you understand it from that view. - Samantha Nusom

Listen To Your Body

1 . Listen to your body. Decades of self-imposed restriction and dieting have made it difficult for many of us to know when we are truly hungry or full. If we start training ourselves to listen to such signals closer, then we can come one step closer to a healthier relationship with food and in turn closer to healthier eating patterns.

2 . Don’t use social media to replace evidence-based health and nutrition information. Many of the most popular “health” influencers online have not an ounce of nutrition background, education, or work experience. They are merely trying to create a problem in your mind by twisting health research outcomes from decades ago, so that you will buy their “solution” to said problem.

Lean on nutrition experts only (food scientists, dietitians, doctors with nutrition credentials, research food scientists, etc.) for nutrition information. Some influencers may say they are doctors, but you should ask yourself what they are a doctor of. Psychiatrists or chiropractors are not nutrition professionals and should not be giving nutrition advice, just like dietitians like myself should not give medical advice. Also, chefs or cookbook authors are not all trained or educated in nutrition, so do not rely on such people for nutrition advice unless they have a background and education in nutrition.

3 . Eat a balanced diet each day versus chronic dieting. Chronic dieting only leads to anxiety, an unhealthy relationship with food, and weight cycling that can place stress on your heart and body. Stick to eating a balanced diet everyday instead to reduce stress on your body and mind.

4 . Focus on what your body can do, not on what size clothes you can fit into. Sizes of clothes vary greatly depending on the brand, cut, and country from where it was made. Therefore, it is impossible to really know what size you wear in clothing, nor does it really matter. What matters is how you feel in the clothes you are in. So, focus more on all the wonderful, positive things your body does to keep you going each day instead of what size clothes it fits in. Your mental health will be better because of it.

5 . Stop labeling foods as good or bad, and instead focus on balancing all foods into a healthy, sustainable lifestyle routine.

Just as many of us wish for labels to stop being placed on people, we should stop placing labels on food just the same. When you call a food “bad” or “good,” it places a certain stigma on it. If chocolate is called a “bad” food, then we will try and avoid it, but may also think about it often since we have considered it off limits.

On the other hand, if we name a food like broccoli as a “good” food, then we may feel bad if we don’t like broccoli and may consider ourselves or others unhealthy if we or they don’t eat broccoli or other green vegetables. I know that I have been bothered endlessly by others, family and friends alike, that say “How can you be a dietitian and not like green vegetables?” I do like peas and green beans, but because of my taste preferences and food intolerances, I stick to a small group of vegetables like potatoes, sweet potatoes, and carrots that I enjoy and tolerate well.

It doesn’t make me unhealthy in any way that I don’t eat a plethora of different vegetables. But diet culture has made it so engrained in many of our minds that if you don’t eat green vegetables then you are unhealthy. Diet culture has also made us feel like healthcare providers should be perfectly healthy if we are to trust them and listen to them for advice. Both of these trains of thought are ridiculous and misleading. A world without labeling food or people (nutrition facts labels on foods an exception) would be a better world for us all. - Staci Gulbin

Move Your Body

1 . You are what you eat. I tell clients all of the time that food is the best medicine or the worst poison. A healthy diet can reduce inflammation, improve mood and anxiety, clear brain fog, improve physical health, and so much more. Often times, I can work with clients’ diet alone and help reduce the need for medications altogether.

2 . Establish a daily grounding practice. This can be meditation, a gratitude list, journaling, hot/cold therapy, spending time in nature, etc. By creating this daily practice, we can center ourselves and improve our stress response, which has an impact on our entire body.

3 . Don’t be afraid to supplement when there are nutrient deficiencies. I try to run a comprehensive lab panel to assess for abnormalities on all of my patients, and so many of my clients are low key nutrients, such as vitamin D and magnesium. Even though diet can play a big part in this, sometimes supplementation is needed to get a client back to their optimal levels. Remember, always work with a licensed professional when starting any new supplements or medications.

4 . Don’t drink caffeine after 2pm. There are many health benefits to things like coffee or matcha, but drinking caffeine after 2pm can disrupt our circadian rhythm (aka: sleep-wake cycle). It stresses our adrenals (our stress hormone glands) and inhibits the production of melatonin, which delays our body’s ability to fall asleep. This then leads to more fatigue the next day and more caffeine consumption, and the cycle worsens.

5 . Move your body. Find a way to move your body every day if possible. This does not mean you have to exercise intensely 7 days a week. In fact, moving your body can look like short walks around the block a few times a day, dancing in between meetings, doing housework, gardening, etc. Find what movements bring you joy and add those into your routine. If you have fun doing it, you will more likely make it a habit! - Everest Goldstein

Invest in Joy

1 . Identify your emotions. Ex: When overwhelmed by a sudden rush of emotion during a conversation, pause to ask yourself, “What am I feeling right now? Was there a specific comment that triggered this?” This promotes self-awareness and personal growth.

2 . Stop Saying “I Don’t Know.” Ex: When someone asks your opinion on a topic or decision at a meeting and your initial response is “I don’t know,” take a moment to consider your stance and voice your thoughts, even if you are uncertain. Doing this encourages listening to your internal voice, instead of accepting the opinions of others.

3 . Express Your Wants and Needs. Ex: If a friend or partner consistently makes plans without consulting you, rather than feeling sidelined, communicate with them: “I value our time together and would appreciate being involved in the planning process. It’s important for me that we choose activities that we both enjoy.” This will lead to greater relationship satisfaction.

4 . Invest in Joy. Ex: If there is a place or activity you enjoy, carve time out for it. Even 10 minutes a day has the potential for significant improvements in your mental health.

5 . Eliminate Sources of Discontentment: Ex: If there is a person or place that consistently leads to you feeling stuck or unhappy, consider ways to limit your time around them or eliminate them from your life all together. This will create a sense of empowerment and improvements in overall life satisfaction. - Hannah Mayderry

Perfection Is The Enemy

I hope you’re a hat person because you’re about to wear at least 50. In the early days of starting a business, you can count on being the accountant, tech support, interior designer and plumber. As you grow you can start to outsource the pieces you’re less comfortable with or willing to do, but you’ll still have to be the one managing them and making sure they get done.

Your kids will support you when they see you happy and going after something you care about. I was originally really nervous about balancing parenthood with starting a business. But now my 4-year-old is so excited to talk to people about “mommy’s” spa, and I can tell that she’s proud of me. Doing both can still be overwhelming at times, but I know that they both work together to give my daughter a life she can be excited about.

You’ll probably find support in unlikely places. As someone who struggles to ask for help, I’ve been so pleasantly surprised with how supportive my family, friends, and community have been when it comes to building my business. Everyone from our handyman to our first customers genuinely wants to see us succeed and just knowing that is a buoy on days I’m not feeling my best.

Perfection is the enemy. Hard stop. In the early days I wasted a lot of mental and emotional energy on things I shouldn’t have. Yes, you want to create the best experience possible — but spending literal days choosing between candle scents isn’t exactly necessary.

Prioritize according to your own rules. The best thing you can do for your mental health is to understand what needs to be taken care of ASAP and what can wait. I’m not the type to let things sit on my to-do list, but sometimes that’s exactly what needs to happen so you can focus on the things that will make a difference in the long run. - Morgan Robart

Mindful Nutrition

“Put your oxygen mask on first” — Prioritize Self-Care: This concept, borrowed from airline safety instructions, emphasizes the importance of taking care of yourself before helping others. For instance, as a chiropractic physician, I need to be at my best to provide my patients with the care they deserve. When I’m not at work, I make self-care a priority, whether it’s through chiropractic adjustments, yoga, massage, alone time, pilates, meditation, epsom salt baths, or simply spending time in nature. This self-care routine helps me recharge, allowing me to give my patients my full attention and support.

Prioritize Sleep for Enhanced Well-Being: Adequate sleep is crucial for cognitive function, mood regulation, stress management, and overall vitality. For example, I had a patient who was constantly fatigued, struggling with mood swings, and finding it hard to focus. After implementing a better sleep routine, they reported feeling more alert, happier, and better equipped to manage stress, demonstrating the transformative power of quality sleep on one’s well-being.

Mindful Nutrition to Fight Inflammation: The food we consume can either fuel inflammation or fight it. Incorporating oily fish like sardines, mackerel, anchovies, salmon, and herring, known as the “SMASH” fish, into your diet is an excellent way to naturally reduce inflammation. I once had a patient with chronic joint pain who decided to increase their intake of these fish. Over time, they experienced a significant reduction in pain and improved joint mobility, demonstrating the impact of nutrition on inflammation and overall health.

Trust Your Intuition and Gut Feelings: Our gut feelings often lead us in the right direction, as they’ve evolved over centuries to guide us. For instance, a patient facing a career dilemma sought my advice. I encouraged them to trust their intuition. After taking some time to connect with their inner self and heart center, they made a decision that aligned with their deepest desires and values. Over time, they found fulfillment in their new path, showcasing the power of intuition in making life choices.

Practice Gratitude for Your Body: It’s easy to be critical of our bodies, but practicing gratitude can be equally natural and impactful. Take a moment to thank your body for its daily functions, such as your heart beating, your lungs breathing, and the gift of life. I’ve witnessed patients transform their self-esteem and well-being by shifting their inner dialogue to one of gratitude. Acknowledging the miraculous aspects of the body can lead to a more positive and uplifting self-image, ultimately contributing to improved well-being.

Incorporating these “lifestyle tweaks” into one’s daily routine can have a profound impact on overall health and well-being, leading to a more balanced and fulfilling life. - Dr Lindsey Mansueto

Go For A Walk

1 . Check in with yourself everyday- So often, I talk to clients about how they suddenly started feeling anxious, frustrated, or overwhelmed and aren’t sure where it came from. When we begin to break down how things have been going in their life, we can sometimes pinpoint a moment or event that was the catalyst. I always encourage people to do daily check-ins with themselves just to gauge how they’re feeling today, what their needs are, and if there are any upcoming stressors they should be mindful of within themselves.

2 . Go for a walk or light exercise for at least 10 minutes every day- not only does this help with physical health, but there are so many emotional benefits to moving your body. When we feel anxious, sad, or depressed, we tend to isolate ourselves which perpetuates these feelings. Getting outside and moving your body can be a helpful way to release some of these thoughts in our heads. Turn on your favorite music or podcast and see how far your body wants to take you. Personally, I have found that my best mental processing happens when I’m walking.

3 . Create regular plans with friends as much as possible- We all lead very busy lives, but finding a regular or semi-regular plan with friends can be a helpful way to always prioritize social support, which is another important area of wellbeing. My friends and I have a tentative plan every week to make dinner on Wednesdays and catch up on The Bachelor. It’s a great way to catch up with one another on how our week has been going, and take a few hours to pause our busy lives and come together to enjoy eachother’s company. We aren’t always able to meet but it has been a great way to connect and get closer to them as we are all beginning to form our own lives and families.

4 . Normalize taking a break to rest- Burnout is a common topic these days, and as a society we often push ourselves to the max at work, or even in our social lives. Once you begin checking in with yourself, it’s important to also notice and plan for moments or days in which you give yourself a bit more permission to just recharge and take a rest. It often feels like you aren’t being productive when you’re taking a day to sit on the couch and watch TV, but your body and mind need rest sometimes!

5 . Go to therapy! Many people think that you only go to therapy when there is a major issue going on in your life. However, therapy is just as important for preventative support as it is for more crisis-level support. Not only will it help you learn helpful tools and skills to use in times of need, but it’s a great space to explore yourself, your values, and your emotions. - Kelly Blaylock

Quality Sleep

1 . Prioritize Mindful Eating: One powerful tweak is to practice mindful eating. For instance, take a few moments to savor each bite instead of scarfing down lunch at your desk. I once struggled with overeating until I started this practice. By focusing on the flavors, textures, and the sensation of each bite, I not only enjoyed my meals more but also became more attuned to my body’s hunger and fullness cues. This simple change helped me maintain a healthier weight and improved my overall relationship with food.

2 . Incorporate Regular Physical Activity into Your Day: Find enjoyable ways to stay active daily. I discovered the benefits of walking during the pandemic. I made it a habit to take a brisk walk around my neighborhood each morning. It not only improved my physical fitness but also served as a form of meditation, providing me with mental clarity and a positive start to my day.

3 . Quality Sleep Matters: Ensure you get enough quality sleep. I once thought I could thrive on just a few hours of sleep each night, but it took a toll on my health. When I committed to getting 7–8 hours of restful sleep regularly, I noticed a remarkable improvement in my mood, productivity, and overall well-being.

4 . Cultivate Positive Relationships: Nurture your social connections. A few years ago, I realized I had neglected some of my friendships due to a busy schedule. Reconnecting with friends and making an effort to spend quality time together not only improved my emotional well-being but also provided valuable support during challenging times.

5 . Practice Gratitude: Develop a gratitude practice. Every day, I take a moment to reflect on things I’m grateful for. This simple habit has shifted my focus from what I lack to appreciating the abundance in my life, fostering a more positive outlook and reducing stress.

These lifestyle tweaks have made a significant difference in my well-being journey, and I believe they can do the same for others. By incorporating them into your daily life, you can gradually create a healthier and more balanced lifestyle that supports your overall well-being. - Karen E Todd

Exercise Daily

1 . MEDITATE DAILY — Meditation is proven to reduce cortisol, your stress hormone and increase your resilience to stress. Meditation has changed my life! Helped me become more tolerant, more calm, and more accepting. You don’t need anything to do it! Start for just 2 minutes daily. Sit comfortably, lengthen your spine, listen to your breath. It can be that simple.

2 . EXERCISE DAILY — whether it be a walk or a full workout, moving your body will increase your dopamine and serotonin, feel goodie chemicals! MOVE YOUR BODY EVERY DAY.

3 . BRAIN DUMP or JOURNAL Usually at the end of my day, I just take a journal page and write: “How I’m feeling” and let whatever comes up come up and on paper. I write until I’m done, close the book and go to bed. It really helps me process the day and let go of what I need to.

4 . SUNSET- speaking of letting go… when I first lived in Costa Rica, I got into the habit of watching sunset daily. Sunset was like a religion to us. Every evening the whole town would gather to watch. I learned that whatever happened that day, whether good or bad, when the sun set, that day was over and gone. I consciously put to rest each and every day (for close to 3 years). It was a beautiful practice.

5 . ACCEPTANCE- Yoga has really helped me to learn self-acceptance. It is hard and it is a constant practice! But let yourself feel your feelings without throwing them at someone else. Let yourself eat the cake without feeling guilty, let yourself fail and cry about it without trying to blame someone else… self-acceptance feels like self-respect. It also feels like strength. - Lauren Rudick

Look Healthy

1. Wellness is unique to each of us.

Life would be so much easier if there was one answer for all of us, but it would also be super boring! Wellness is incredibly nuanced and what keeps things interesting is that we are always changing. My 25 year old needs were very different from my 41 year old needs. Stay curious about what wellness looks like for you in this instance. Life is more exciting that way!

2. Health is an inside job.

I spent the majority of my life trying to “look healthy” at the detriment of my actual health. My eating disorder was rampant at peak points in my career. I thought I had to be vegan. I thought I had to workout the majority of my day. I know now that those choices were actually creating more inner turmoil and though they may have looked “healthy” on paper, it was stopping those behaviors and starting to be kinder to myself that was the healthiest choice.

3. More advanced yoga poses do not equal happiness.

My friend Anusha Wijeyakumar recently said something along the lines of, “If handstands led to enlightenment, we’d all be enlightened.” A lot of people pursue yoga hoping the physical practice will find them peace and happiness, but it is the internal practice of stillness, acceptance, and presence that does that.

4. Sleep is more important than any workout.

I’ve guilted myself many mornings for sleeping past my alarm, but the truth is that without sleep our body doesn’t have the energy it needs to get through the workout we’re trying to do. This isn’t to say you sleep in every morning, but when you are truly exhausted: choose sleep.

5. Our wellness journey is a marathon not a race.

I wish I had started practicing for longevity and vitality younger. Instead, I pushed myself hard in every possible way, hoping for faster results. I know now that wellness is a long game. I’m no longer doing yoga to get my leg behind my head. I do it so I can pick my grandkids up when I’m 80. - Sarah Ezrin

Practice Gratitude

1 . Drink a lot of water — Most people don’t realize how important staying hydrated really is. And it doesn’t have to be something you hate. I love spicing up my water. I add fresh fruits or low calorie flavor enhancers to my water to keep things exciting. The health benefits are beyond comprehension. When I’m really just in the mood for something different I opt for sugar free drink options. Just drinking a sugar free drink instead of regular can already have major benefits in the long run.

2 . Don’t forget about dessert — Hear me out. Living a healthy lifestyle doesn’t mean you have to say goodbye to the sweet stuff. In fact, if you go cold turkey and cut out all sugar from your diet, the chances are that at one point you are going to cave, probably binge eat everything you missed out on and then start over the next day.

This is a horrible and cruel cycle to get stuck in. Allow yourself to enjoy life and everything it has to offer, just do it smarter. Have a lower calorie chocolate bar and only eat half instead of a whole bar and add some fruits and sugar free pudding to make it an entire dessert. There are so many great alternative recipes available that are extremely good for you and your taste buds!

3 . Low-Calorie, High-Volume Foods — Let me tell you something, this girl LOVES food! I am constantly eating or snacking and half of the time people ask me where I put it all. Now, I know some people hit the genetics jackpot and have an amazing metabolism, but that’s not me. I gain weight like nothing if I don’t focus on what I’m eating.

That’s why I load up on low-calorie, high-volume foods and snacks. I rely strongly on calorie counting to know exactly what I am putting in my mouth and how to plan my meals better. Now that I’ve been at it for quite some time, it’s easy to make healthier choices. I now eat meals that leave me absolutely stuffed without the sick feeling afterwards.

4 . Make time for yourself — You should be the most important thing in your life. We tend to forget about ourselves. Between our jobs, social lives, children, family and priorities, we forget. You have 24 hours in a day, how many of those hours do you actually spend looking after yourself? It’s easy to say “I don’t have time” and then spend an hour or two mindlessly scrolling through social media.

You need to take care of yourself before you can take care of anyone or anything else. You should be living life, not just letting it go by. Whether you meditate, workout, spend time on skincare or just relax without interruptions, that’s enough to make yourself a priority.

5 . Practice gratitude — We tend to look over the small stuff and forget what we’ve accomplished. It’s easy to get discouraged if you forget where you started and what you’ve accomplished so far. One of the most powerful saying I’ve ever heard is “where the mind goes, energy flows” and this is so powerful because if you focus on the good things, that’s what you’ll attract in life and the same goes for the negative things.

Take the time and make a point of focusing on the things you are grateful for every single day. I remember when I was grateful for losing 3kg’s (6 pounds) and then for 7kg’s (15 pounds) and so on. Now, on days when I feel bad about myself, I just remember how far I’ve come and I’m grateful for the journey. - Trichelle Nieuwenhuizen

Trust Yourself

People management is tough. With my studio, it’s a constant effort to accommodate everyone. As every business owner knows, it’s impossible to keep every single customer happy every step of the way, but when mistakes do happen, it’s important to make them right and learn from them.

You need to have thick skin. Hard days are inevitable, and in order to get through them, I had to learn to stand my ground, have a backbone, and stand up for what I know is right.

Manage your time wisely. Our days are finite and extremely valuable so make the most of them. You can’t build your business in a day, but small steps can lead to big changes, and you never know what tomorrow might bring.

Trust yourself and your intuition. While I can definitely feel inspired by others and appreciate their advice, other people’s success is not a huge source of motivation for me. It’s crucial that you trust yourself and follow your gut. Many people throughout my career have doubted my creative ideas and told me I had to do something a certain way to be successful. Success looks different for everyone — put your trust in yourself and not the words of someone else who hasn’t walked in your shoes.

You have to know your industry like the back of your hand. Do the research, and learn the ins and outs of what makes your business tick. If you’re looking to start your own business, take the time to research the market and find a gap that your company could fill. - Maxine Bascue

Know Your Superfoods

1 . Know your superfoods. I listened to a great podcast about how everyone has different superfoods. Start a food diary and document how you feel 30 minutes afterward. Those foods that give you energy and make you feel well are your superfoods. Avoid the ones that make you feel sluggish or unwell.

2 . Listen to your body! When I was in nursing school, I felt horrible. I was tired, had little energy, recurrent hives, bloated and developed IBS. I started listening to my body. I cut out dairy and gluten my second year and finally had energy. I felt better. After I cut those foods, I had energy to go back to spin, kickboxing and did a triathlon. Years later I slowly reintroduced those foods and now consume them in moderation. My body needed a break! It can take a while to realize just how much we put into our body affects performance. The things we need may change over time too, and that’s okay! I have had clients who were vegetarians. One day their body flipped and they wanted meat. That is okay. Your body needs different things based on what is going on at that time.

3 . The Mediterranean Diet is the 1st choice for a fertility diet. It is a balanced diet and has also been shown to help with longevity, memory and cardiovascular health. There are so many great Mediterranean recipes out there to accommodate any diet. It may take a little while to make those changes, but start with 1 Mediterranean recipe a week and go from there. I tend to prepare 1 large nontraditional salad to grab for lunch all week. I will cook a batch of quinoa, cut up some tomatoes, cucumbers, peppers, onions, olives and make my own dressing. I may top it with some chickpeas, hummus or chicken. Find a few that you like and rotate them.

4 . Fertility is a spectrum and it changes over time. There are things we can do to negatively and positively affect fertility including diet, supplements, toxins, and inflammation. While overall health is important for fertility as well as pregnancy, and labor, there may be additional factors to consider. Making changes to become fertility fit 3–4 months before trying to conceive can make a big impact and shorten the time it takes to get pregnant. It can really affect the health of the eggs and sperm which is critical to conceive a healthy baby. Make the changes that you can make to optimize your body.

5 . The best exercise is the one you will do. Don’t splurge on trending workouts if it’s not something you can stick with. Find what you can be consistent with. Walking is great, and it’s free. Make it a daily practice and include the family. A lot of high intensity workouts may be okay for weight loss but they are really not great for fertility. - Katy Poole